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150+ Healthy Snack Combinations—All Under 250 Calories!
by Becky Duffett

If your goal is to lose weight, you’re probably already working hard to try to maintain a calorie deficit and have figured out some great go-to options for breakfast, lunch, and dinner. But, because the difference between losing or gaining a pound a week can hinge on a few hundred calories per day, the snacks you eat could be what make or break your overall strategy.

“I typically recommend two snacks a day—one mid-morning and one mid-afternoon,” says Fitbit dietitian Tracy Morris. “And, depending on your daily calorie needs, you should aim for 150 to 250 calories per snack.” That afternoon snack is the most important, says Morris. “It works wonders to prevent you from diving into the fridge the minute you get home.”

Reaching for pre-packaged snacks with clearly defined calorie counts may seem like a safe and convenient option, but even low-cal chips and cookies can be full of refined carbs, which can just lead to more cravings. Instead, opt for a combination of whole foods from the chart below—each one comes in at around a hundred calories; a nice round number that makes addition easy.

“The most satisfying snack provides plenty of protein and fiber, so you’ll want to mix and match,” explains Morris. “Grab one item from each category, and you’ll be covered.”

150+ Healthy Snack Ideas for Weight Loss
Fruits, veggies, and whole grains all deliver filling fiber. Try to aim for at least 3 grams of fiber per serving.Whether from animals or plants these options provide at least 4 grams of protein.
1 small banana2 tablespoons almonds
1 medium apple1 tablespoon peanut butter
1½ cups (7.5 oz/215 g) blackberries1 cup (8 oz/250 ml) soy milk, unsweetened
2 cups (10 oz/315 g) strawberries½ cup (2½ oz/75 g) edamame
2 cups (4 oz/125 g) carrot sticks3 tablespoons hummus
½ cup sweet potato2 tablespoons pumpkin seeds
⅓ avocado1 large hard-boiled egg
3 cups (1 oz/30 g) air-popped popcorn3 ounces (85 g) albacore tuna, in water
6 whole-wheat crackers3 slices (3 oz/90 g) turkey
4 corn thins, multigrain1 container (6 oz/185 g) Greek yogurt, plain, nonfat
1 slice whole-wheat bread1 cup (8 oz/250 ml) kefir, low-fat, plain
½ cup (1 oz/30 g) shredded wheat cereal1 cup (8 oz/250 ml) 1-percent milk
1 packet instant oats4 oz (125 g) cottage cheese, low-fat
1 mini high-fiber granola bar1 stick (1 oz/30 g) mozzarella cheese, part skim
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This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.